{"id":"f-ebdaa7ae0c-3ac55373-4e0e-57ac-965f-930ed4b1751d","title":"Black Sesame Deserves A Place On Your Plate; Here's Why","description":"","timestamp":1772518841,"category":"food_and_health","headline":"Black Sesame Deserves A Place On Your Plate; Here's Why","modifiedHeadline":"Black Sesame: A Nutrient Boost for You","subCategories":["scid_f5dca605"],"subcategoriesName":["Nutrition"],"region":"IN","bundleMetaData":{"bundleId":"95eb7aa5-b217-4492-828d-a879ddce4179","bundleTitle":"Nourish & Flourish","cardData":null},"iabCategoryId":"229","fcSummary":"Black sesame seeds are a nutrient-rich food offering numerous health benefits. They are packed with minerals, healthy fats, and fiber, supporting bone health, heart health, and digestion. Rich in antioxidants and bioactive compounds, they may help manage cholesterol, blood pressure, and reduce inflammation, potentially protecting against chronic diseases. They also promote skin and hair health.","summary":"Black sesame seeds offer vital nutrients, promoting heart health, bone strength & overall wellness. A simple sprinkle packs a powerful punch!","ctaUrl":"https://trends.glance.com/newz/India_News/IN/en/freepressjournal/f-ebdaa7ae0c-3ac55373-4e0e-57ac-965f-930ed4b1751d","sourceUrl":"https://www.freepressjournal.in/lifestyle/black-sesame-deserves-a-place-on-your-plate-heres-why/glance","bannerImage":"https://g-mob.glance-cdn.com/public/fc/image/FZnn3g0bnSV0.webp","content":"

Sesame or sesamum or benne is a tall annual herbaceous plant of tropical and subtropical regions, tilled for its oil-rich seeds. It has several wild cousins scattered across Africa with fewer varieties

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found in India. Sesame is widely naturalised (self-seeding or sustaining in new environments from exotic or non-native plants) in tropical conditions all over the globe and is farmed for its edible seeds, which grow in pods. The seeds are either consumed whole or their oil is obtained for culinary use.

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Wholesome Sesame

Evidently, black sesame is important for healthy eating. It offers a salubrious meal on your plate. “Black sesame seeds are nutrient-dense. Just a wee bit sprinkle adds a thick dose of essential minerals, healthy fats and fibre to meals without drastically altering their volume. This makes it an easy and powerful addition to healthy food,” reveals Dr. Tehseen Siddiqui, chief dietician at Saifee Hospital in Mumbai

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Nutritionist Aman Puri, founder of Steadfast Nutrition, notes: “Black sesame seeds offer impressive health benefits owing to their nutrient-abundant profile. They possess anti-inflammatory, antioxidant, anti-hypertensive and lipid-regulating properties. This can help manage cholesterol levels and high blood pressure as well as aid in lowering chronic inflammation and oxidative stress.”

Goodness Galore

Black sesame seeds are replenished with a galaxy of goodness that contributes meaningfully to a balanced diet due to their high concentration of essential minerals and beneficial fatty acids. They are particularly replete with macrominerals, such as calcium and magnesium, required in ample amounts to support bone integrity, neuromuscular function and blood pressure checks, as well as trace minerals that play critical roles in enzymatic and immune processes.

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Comprising more than 50% oil, black sesame seeds provide predominantly monounsaturated and polyunsaturated fatty acids.

“Good news is that replacing dietary saturated fats with these unsaturated fats has been associated with a reduced risk of cardiovascular disease. Additionally, their bioactive compounds exhibit antioxidant and anti-inflammatory activity, leading to a potential chemoprotective profile and acting as a barrier against hypertension, diabetes and neuro disorders. Moderate intake of black sesame seeds can back overall cardiometabolic health and long-term wellness,” opines dietician Pranjal Kumat.

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Dollops of Dietary Nutrition

Black sesame seeds are a powerhouse of nutrients, containing healthy fats, protein, fibre, vitamins and minerals. They are packed with minerals like calcium, copper, iron, zinc, magnesium, phosphorus, potassium, manganese and selenium, plus vitamins, namely A, B1, B2, B3, B5, B6, B9 and Vitamin E. The antioxidants present in black sesame seeds include lignans (sesamolin and sesamin: natural, health-promoting compounds found in plant-based foods, namely flaxseed, sesame seeds, whole grains, etc. help curb risks of cancer, cardiovascular disease and menopausal symptoms) and phytochemicals like phytosterols.

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Sesame seeds boast being reputed as an “all-purpose nutrient bank” and the “crown of eight grains”.

Merits on Health Metre

Black sesame seeds offer a plethora of health benefits. They are very good at maintaining strong bones and teeth. The healthy fats and fibre safeguard heart health and digestion, while antioxidants help fight off cellular damage and lessen inflammation throughout the body.

“Scientific studies also indicate that BSS has anti-cancer, hepatoprotective (ability to prevent, mitigate or treat liver damage caused by toxins, diseases or drugs), nephroprotective, anti-obesity characteristics, among other favourable features,” adds Kumat.

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Sesame seeds flaunt its status as a gut shield. “They ladle out scoops of dietary fibre, which add bulk to the stool, improve bowel movement and relieve constipation. This apart, BSS boosts skin and hair health like a derma expert. Sesame seeds can help slow down skin ageing by combating free radicals and promoting skin elasticity. They also consist of natural oil and omega-3 fatty acids, which moisturise skin and the scalp,” shares Puri.

Health Upside

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Black Sesame Deserves A Place On Your Plate; Here's Why

SUMMARY